Exercises for at home | OP spinal canal stenosis cervical spine – aftercare

Exercises for at home

Exercises can be done very well at home. Exercises without equipment can be performed while sitting, lying down or standing: 1. exercise for the shoulder-arm-complex Extend the arms forward, pull the elbows next to the body backward and shoulder blades together. Stretch arms up, pull elbows next to head down and pull shoulder blades together. Raise arms stretched out to the front and pull to the side, then together again in the middle 2. exercises in supine position for the cervical spine Press head into the pad, tense and relax the head as far in rotation as possible, walk out again minimally, put the hand on the cheek and tighten it against each other General loosening exercises A comprehensive collection of exercises can be found in the article “Spinal canal stenosis in the cervical spine exercises”.

  • Stretch arms up, pull elbows down beside head and pull shoulder blades together.
  • Lift arms stretched out forward and pull to the side, then together again in the middle
  • Press head into the base, tension and release
  • Set the head as far into rotation as possible, go out again minimally, put your hand on the cheek and clamp against each other
  • Circle shoulder
  • Pelvic tilt to achieve a holistic mobilization in the back
  • Trapezius stretching, press down shoulder and tilt head to the other side (hold stretching for 30 seconds)

Exercises with small devices

Which equipment is used depends on the material stock. All exercises can be combined with different equipment: Exercises with Theraband or dumbbells: Stretch arms up, pull elbows down next to the head, contract shoulder blades Move arms outwards and contract again in front of the body. Arms stretched out forward, elbows next to the body pulled backward and shoulder blades pulled together Let arms hang down next to the body, raise arms up to 90° The 4 exercises can be done with dumbbells or with the Thera-band.

In the article “Exercises with the Theraband” you will find a comprehensive collection of exercises. Exercises with medicine ball Hold the ball in front of the body and turn it to the left and to the right Lift the ball upside down and depending on the size give the ball from right to left over the head Other equipment, like yoga balls, cloths etc. can be used for exercises like above

  1. Stretch arms up, pull elbows down next to head, pull shoulder blades together
  2. Move arms outwards and pull them together again in front of the body.
  3. Arms stretched out to the front, elbows next to the body pull back and shoulder blades together
  4. Let arms hang down next to the body, raise arms up to 90°
  1. Hold the ball in front of your body and turn left and right
  2. Lift the ball upside down
  3. Depending on the size, pass the ball over the head from right to left

Read next article in this series:

All articles in this series:

  1. OP spinal canal stenosis cervical spine – aftercare
  2. Further follow-up treatment on an outpatient basis
  3. Exercises for at home
  4. Which sport does me good – which not?